Take a pause to learn about Menopause
Those pesky hormones again?
We know about puberty. And we make allowances for those going through it. It’s also at a time when we don’t usually have too many responsibilities. But when it comes to menopause, which is essentially the reversal of puberty, we’re usually in an extremely busy phase of life juggling jobs, family and often carer roles. But it’s been pretty much ignored as a condition until recently. So learning as much as you can about menopause is essential - not just to help alleviate any symptoms, but also to make sure that you are aware of what’s happening to your body so you can stay as healthy as possible as you enter this new phase of life.
What’s actually happening during menopause?
First of all the body starts to produce less progesterone, followed by oestrogen and testosterone. It’s all to do with the wind-down of a woman’s reproductive life. BUT what is not usually talked about is the effect these hormones have on the entire body. Hormones are all messengers and these three hormones are responsible for preparing a woman’s body to have, and look after,a baby. So they strengthen muscles and bones, push the brain to stay alert, maintain a healthy heart and cholesterol levels, help with bladder control and keep the skin plumped up and resilient. They help with tendon and ligament strength, keep the stress hormones in check and even keep the digestive system functioning properly through their effects on insulin production and the actual physical pumping of the intestines. Phew.
So during perimenopause when these hormone levels fall, we need to be really aware of where we need to make adjustments and how to support the changes around the body.
This is where diet and lifestyle come in.
Firstly, exercise. You may have been doing HIIT classes or playing tennis regularly all your life, but going into perimenopause is when you can benefit from adding in some Pilates or yoga to build flexibility and balance. Weight-bearing exercise helps keep up bone strength and doing weights helps mitigate the loss of muscle through falling testosterone levels. And it’s never too late to take these things up. Prioritising exercise now is more important than ever.
As far as diet goes, the ability to deal with sugar falls considerably because of the change in insulin levels and the body’s ability to metabolise simple sugars. At the same time, the increase in cortisol and stress hormones means that it’s easy to gain weight around the middle. Unfortunately this means that any sugar in the diet will have a more pronounced effect.
As the ability to produce digestive enzymes falls, we need to concentrate even more on high quality foods full of nutrients and maybe consider a digestive enzyme supplement. Protein is also important - women often underestimate the importance of keeping their protein levels up. A protein rich breakfast is a great way to start the day. Finally, time restricted eating, where you leave a long gap overnight can be a good way to keep weight stable and also help the digestive system.
Taking the time to rest and restore is also key. Now is the time to start prioritising self-care instead of just looking after everyone else in your life.
I have written a separate post about the tests that can become important throughout this time. You might not notice that your blood pressure and cholesterol levels are starting to creep up. And unless you get a regular bone scan, you might not be aware of any bone weakness until you break something.
Even if you decide to use Hormone Replacement Therapy, your body will still be changing and altering its responses to diet, exercise and sleep.
Is there an ideal menopause diet?
This is where we can learn from women around the world. It’s well known that women in Asian countries who eat lots of phytoestrogens suffer far fewer menopausal symptoms. And as usual, the plant-heavy Mediterranean diet, very low on sugar and processed foods and full of fresh organic ingredients with a good mix of protein thrown in is always a winner for both menopause and cardiovascular health.
I will be writing a separate blog post on the ideal diet for menopause later this month. And also the supplements that can really help.
Menopause can be a transformative chapter, and navigating it with the right support makes all the difference. If you're seeking expert health guidance, understanding, and a personalised plan tailored to your unique menopausal experience, I'm here for you.